Ideas for staying active and eating healthily at home

Ideas for

staying active and eating healthily at home

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Contents

Page

Being Healthy .....................................................................

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5 Ways to Wellbeing ...........................................................

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Exercising at home for babies and toddlers ......................

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Exercising at home for children and young people ........... 7-8 Exercising at home for adults ............................................. 9-10 Healthy Eating .................................................................... 11-12 Breakfast recipes ............................................................... 13-15 Lunch recipes ..................................................................... 16-20 Dinner recipes .................................................................... 21-23 Eating on a budget and other tips ...................................... 24-25 Useful Contacts ..................................................................

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Being Healthy

Being Healthy Now, more than ever, it is important that we stay active – as long as you feel well enough. Even small amounts of activity will have a positive impact on your mental and physical health. Doing exercise in the house, walking, running, cycling or any other outdoor activity during this time will have a positive impact on your overall health and wellbeing.

Being active can: l Improve your health and wellbeing l Help you to live longer l Reduce the risk of developing long-term conditions l Increase self-esteem, mood, quality of sleep and energy l Reduce risk of stress

What counts as exercise?

l Babies should try to be physically active a couple of times a day (tummy

time, crawling, reaching, grasping, pushing and pulling etc.)

l Toddlers (1-2 years) should try to be physically active for at least 3 hours

per day.

l Pre-school children (3-4 years) should try to be physically active for at

least 3 hours per day. This should include at least 60 minutes of activity that makes you breathe hard and fast such as jogging or running, riding a bike, playing sports.

l Children and young people (5-18 years) should try to be physically active

for an average of 60 minutes per day across the week. This should include at least 60 minutes of activity that makes you breathe hard and fast such as jogging or running, riding a bike, playing sports.

l Adults (19 – 64 years) should try to be active every day and aim to achieve

at least 2.5 hours of physical activity over a week.

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Ways to Wellbeing Five things you can do to keep both your body and mind healthy Connect with other people Talking to people instead of texting or emailing.

Speak to someone new.

Be Active Walking, running, going for a bike ride, playing sport.

Keep Learning Read a book or watch the news.

Research something you’ve always wondered about.

Sign up for a class.

Give to others Do something for somebody else.

Volunteer to help in your community.

Help out a family member or friend.

Pay attention to the present moment (mindfulness) Stop and consider what’s around you.

Think about how you’re feeling.

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Exercising at Home Exercising at home for babies and toddlers (0-4 years) Being physically active every day helps baby’s development. Tummy Time is one of the first exercises a baby does and during this period your baby will spend time on their stomach.

This type of exercise helps strengthen the core muscles in the neck, back and shoulders.

Babies should do Tummy Time a couple of times a day starting with 2-5 minutes and this should be done daily until they crawl.

Tummy time

Crawling

Object play

Messy play

Playground – climbing

Walk

Throw – catch

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Bike

Dance

Exercising at home for children and young people (5-18 years) We’ve created some workouts for you to do with your children, they are really fun so give them a try, it will help them burn off lots of energy and keep healthy. Why not make it a competition to see who can do the most, winner gets a healthy snack.

Warmup

Arm circles

Leg swings

Walking knee hugs

Shuttle runs

Stretch to the ceiling and down to the floor

Workout 1 After warming up, complete each move for 30 seconds with a 20 second rest before moving on to the next move. Try and complete the workout 4 times to begin with and do more rounds the fitter you get!

Jumping jacks

Run on the spot

Walking lunges

Stair step ups

Frog jumps

Burpees

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Workout 2 After warming up, complete each move for 30 seconds with a 20 second rest before moving on to the next move. Try and complete the workout 4 times to begin with and do more rounds the fitter you get!

Crab walks

Hip bridges

Side leg raises

Squat jumps

Supermans

Skipping

Outdoor examples for children and young people

Cycling

Running

Walking

Always remember to cool down after a workout

Hamstring stretch

Calf/hamstring stretch

Quad stretch

Triceps stretch

Deep breaths in and out 8

Stretch to the ceiling and down to the floor

Exercising at home for adults (19-64 years) Warmup

Wrist rotations

Shoulder rolls

Arm circles

Stretch to ceiling and then down to floor

Lunges

Workout 1 After warming up, complete each move for 30 seconds with a 20 second rest before moving on to the next move. Try and complete the workout 4 times to begin with and do more rounds the fitter you get!

Squats (seated or standing)

Press up

Lunges

High knees

Wall press

Skipping

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Workout 2 After warming up, complete each move for 30 seconds with a 20 second rest before moving on to the next move. Try and complete the workout 4 times to begin with and do more rounds the fitter you get!

Mountain climbers

Plank

Sit ups

Squat hold

Tricep dips

Jumping jacks

Always remember to cool down after a workout

Hamstring stretch

Triceps stretch

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Calf/hamstring stretch

Chest stretch

Quad stretch

Stretch to ceiling and then down to floor

Healthy Eating We’ve pulled together some top tips to support you to feed your family on a low budget, along with some easy to follow recipes so the whole family can get involved in making healthy meals together!

Top Tips for Feeding Your Child(ren) and Family on a Low Budget Providing healthy nutritious meals for your family on a tight budget can be a challenge for everyone. This information gives some top tips to help you to do this. It covers; l the kinds of foods you could include in your shopping basket l managing your food budget to make it stretch further l low-cost meal suggestions for breakfast and lunch l cooking on a low budget

Ideas for Breakfast It might be tempting to cut breakfast out of the day, especially if you are trying to save money. However, this is not a good idea, whatever your budget.

Breakfast is a very important meal for everyone. Here are some low-cost healthy breakfast ideas to try;

Breakfast ideas Simple cooking required

Super easy to prepare

Soft boiled egg and bread

Cereal and milk (ideally wholegrain wheat or oat based cereals)

Scrambled egg on toast

Fresh, frozen or canned fruit

Toast and spread/butter

Low sugar yoghurt

Mini pancake with fruit, or mushrooms and tomatoes

125mls of fresh orange juice

Poached eggs on toast

Glass of milk

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Always carefully check ingredients when choosing breakfast cereals and yoghurts, as they can be full of hidden sugar. Try to stick with cereals like wholegrain wheat, or oat-based cereal as they contain a lot less sugar than chocolate coated cereals.

Why not try the following recipes: Breakfast recipes (Change 4 Life recipes) Easy ways to cut down on calories and sugar intake

Swap from

Higher sugar juice drink

Swap from

Chocolate cereal

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Change4Life © Crown copyright

Swap to

No added sugar juice drink - a swap will cut more than half the sugar from your juice

Swap to

Shredded wholegrain cereal - swapping cuts more than half the sugar from your cereal

Breakfast Recipes Ingredients 200g frozen raspberries 200ml unsweetened apple juice 200ml water 200ml freshly squeezed orange juice

Raspberry, orange and apple refresher Method 1. Tip the frozen raspberries into a blender and add the apple juice and orange juice 2. Whizz together for a few seconds until smooth and blended, then pour into 4 glasses. Serve at once.

In summer, use fresh raspberries and add a few ice cubes. Use any frozen berries blueberries or summer fruits would work well, too.

Ingredients

Baked tomatoes on toast

8 tomatoes, halved 3 handfuls cherry tomatoes, halved 1 tsp dried mixed herbs 2 tsp fresh chives, chopped (optional) 2 tbsp white or wholemeal breadcrumbs (dried not fresh) 4 tsp parmesan cheese, finely grated 4 slices wholemeal bread 1 pinch ground black pepper

Method 1. Preheat the oven to 190°C/fan oven 170°C/gas mark 5.

2. Arrange the tomatoes, cut sides up, on a baking sheet. Sprinkle with the dried herbs and chives (if using) and season with black pepper. Roast for 10 minutes then sprinkle the breadcrumbs and parmesan cheese over them. Roast for 5 more minutes.

If you’re vegetarian, make sure you choose a vegetarian version of parmesan cheese.

3. Meanwhile, toast the bread. Place the toast on warmed plates and share the tomatoes between them. Sprinkle with a little extra black pepper, then serve.

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Ingredients 200g porridge oats 300ml skimmed milk 750ml water 2 large ripe bananas 200g raspberries (thawed if frozen) 4 tsp 0% fat Greek yoghurt

Creamy banana porridge with mish-mash raspberries Method 1. Put the porridge oats into a saucepan with the milk and water. Heat, stirring constantly, until the porridge thickens. Reduce the heat and simmer for 3-4 minutes, stirring often.

2. Meanwhile, mash the bananas in a bowl using a fork. Stir half into the porridge. Add the raspberries (or thawed frozen summer berries) to the rest of the banana and squash them a little with the fork.

3. Share the porridge between 6 warm bowls and top each portion with the yoghurt and the raspberry mixture.

Ingredients 4 wholemeal bagels, sliced in half 80g low-fat soft cheese 40g ready to eat dried apricots, chopped 2 bananas, sliced

Banana and apricot bagels Method 1. Preheat the grill. Lightly toast the cut sides of each bagel.

2. Mix the low-fat soft cheese and apricots together and spread over the bagel bases. Top with sliced banana and sandwich the bagel tops in place.

If you can’t eat dairy products, leave out the soft cheese. Mash the banana and spread over the toasted bagel, then sprinkle the chopped apricots on top.

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Change4Life © Crown copyright

Ingredients

Flippin’ tasty tomato pancakes

100g plain flour 1 egg 3 tbsp lower-fat natural yoghurt 250ml 1% fat milk 1 tsp vegetable oil 200g closed-cup mushrooms, sliced 50ml reduced-salt vegetable or chicken stock 2 handfuls cherry tomatoes, halved 1 tsp dried mixed herbs 1 pinch ground black pepper

Method 1. Put the flour into a large mixing bowl and add the egg, yoghurt and milk. Use a wire whisk or handheld electric beater on a slow speed to whisk the ingredients together to make a smooth batter.

The batter can be made in a blender if you prefer. Just whizz all the ingredients together for 15-20 seconds.

2. Heat a few drops of vegetable oil in a non-stick frying pan. Add one quarter of the batter, tilting the pan so that the batter flows over the surface. Cook until bubbles appear and the batter has set, then flip over to cook the other side. Repeat to make 4 pancakes, keeping them in a warm place.

3 Meanwhile, put the mushrooms and stock into a large frying pan and simmer for 5-6 minutes. Add the cherry tomatoes and herbs and cook for another 2-3 minutes.

4. Serve one pancake per person, topped with the mushrooms and tomatoes.

Ingredients

Carrot and sultana mini pancakes

100g wholemeal self-raising flour 1 tsp ground mixed spice 1 large egg 80g grated carrot 4 tbsp low-fat, lower-sugar plain yoghurt 100ml semi-skimmed milk 30g sultanas or raisins 1 tsp vegetable oil

Method 1. Put the flour, mixed spice, egg, grated carrot, yoghurt and milk into a large mixing bowl and use a hand whisk or fork to mix together thoroughly.

2. Stir in the sultanas or raisins 3. Heat a non-stick frying pan over a medium heat. Add 2-3 drops of oil. Cook tablespoonfuls of the batter in batches, turning them over after 1-2 minutes to cook the other side. Make 8 drop scones altogether, adding a further 2-3 drops of oil to the frying pan with each batch.

Keep in a food bag or airtight tin in a cool place for 2-3 days.

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Ideas for Lunch When at school, a hot two-course lunch is provided each day for children who take a school meal. At home, you may prefer instead to have a hot meal only once a day and a cold meal for lunch or dinner instead. Whatever you decide, here are some ideas of the kind of low-cost foods and drinks you could include in your shopping basket to help you provide nutritious meals for your child(ren).

Children are given a good variety of meals at school, so if you can, try to give them as many different meals as you can during the week. Try to avoid buying lots of luxuries like sweets, cakes, biscuits and fizzy drinks. This will help to make your budget stretch further and help your child(ren) have healthier teeth and be a healthy weight.

Shopping list ideas Bread, tortilla wraps, flatbread

Butter or margarine/spread

Fresh, tinned or frozen fruit and vegetables such as potatoes, onions, carrots, turnip, broccoli, tomatoes, cucumber, lettuce, apples, pears, oranges, bananas

Pasta (dry or fresh) Fresh stuffed or filled pasta

Eggs

Cheese

Tinned tomatoes, baked beans, soup, pasta Rice mixes (or try making your own) Noodles

Ham or other slices meats or soya products (fresh or tinned)

Corned beef

Tinned fish such as tuna

Milk

Yoghurt (try to buy low sugar yoghurt)

Lentils

Beans such as kidney or butter beans

Minced meat (beef, turkey, pork or chicken) or minced tofu or soya

Tofu or soya

Beef burgers

Custard

Fish fingers

Fresh orange juice

Tin of rice pudding

Don’t forget to add your breakfast foods to the shopping list!

These are just a few ideas of foods to get you started. There are many more.

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Savoury Main Course Lunch Ideas Cheese on toast

Corned beef hash (warm corned beef mixed with hot mashed potato)

Scrambled egg on toast

Fish fingers

Pasta and tomato sauce perhaps with other vegetables, cheese or meat or tofu of your choice

Vegetable curry and rice

Baked potato with a filling like cheese, baked beans or tuna fish

Sausages and mash with vegetables

Chilli con carne and rice – minced meat or meat free e.g. vegetable chilli con carne

Omelette

Pizza and salad

Cottage pie – with minced meat or meat free

Salad e.g. pasta salad, rice salad, egg salad, ham salad, tuna salad

Meat balls and pasta

Fish and chips (try to limit chips to once or twice a week)

Burger and salad or vegetables

Baked beans on toast

Hummus and vegetable sticks with pitta bread

Sandwich or wrap containing some protein such as; meat, cheese, egg, tuna fish, tofu, hummus and vegetables

Minced meat or soya mince, cooked with onions and tomato paste and pepper, served with boiled or mashed potatoes and fresh/tinned or cooked frozen vegetables

Soft boiled egg and bread

Hot soup and bread

Spaghetti bolognese (meat or vegetarian)

Sausage and bean casserole

Dessert (Pudding) ideas Fresh or tinned fruit salad

Banana and hot custard

Fruit crumble for example; apple crumble and custard

Peach melba – tinned peaches and ice cream

A piece of fresh fruit or some canned fruit with juice

Baked apple

Yoghurt

A plain biscuit (not chocolate coated)

Rice pudding (fresh or tinned)

Mini crepe Suzette (pancakes) filled with fruit 17

Lunch Recipes Ingredients

Ham and fresh coleslaw pittas

150g firm white cabbage, finely shredded 1 carrot, grated 2 spring onions, finely chopped 2 tbsp low-fat natural yogurt 4 wholemeal pitta breads 4 slices lean roast ham 1 pinch ground black pepper 2 handfuls cherry tomatoes ¼ cucumber, sliced

Method 1. Mix together the cabbage, carrot and spring onions. Add the yoghurt and stir together. Season with black pepper.

2. Warm the pittas in a toaster or under the grill. Split them open and stuff each one with a slice of ham and the coleslaw. For a vegetarian version, omit the ham and add 40g reduced-fat hard cheese to the coleslaw, either grated or cut into tiny cubes.

3. Serve each pitta with cherry tomatoes and cucumber.

Ingredients

Pasta salad on lettuce

200g dried pasta shapes or spaghetti 3 tbsp low-fat natural yoghurt 2 tbsp reduced-fat mayonnaise 2 tomatoes, chopped ¼ cucumber, chopped 1 tbsp sultanas (or raisins) 2 handfuls lettuce leaves 75g reduced-fat hard cheese, cut into small cubes 3 spring onions, sliced

Method 1. Cook the pasta following the instructions on the packet, then drain and rinse with cold water to cool it quickly. Drain well.

2. Mix together the yoghurt and mayonnaise in a salad bowl. Add the tomatoes, cucumber, raisins or sultanas, then stir in the pasta If reduced-fat mayonnaise is unavailable, use standard mayonnaise but add half the amount and top up with low-fat yoghurt.

3. Serve each portion on a lettuce leaf, and scatter the cheese cubes and spring onions on top.

Iceberg or cos lettuce have lovely crisp leaves – perfect for this salad.

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Ingredients 4 wholemeal pitta breads 4 tsp tomato puree 1 tsp dried mixed herbs 8 thin cucumber slices 6 cherry tomatoes, halved 1 yellow or red pepper, deseeded and sliced 40g reduced-fat cheese, grated

Pizza pitta faces Method 1. Preheat the grill. If you prefer, cook these in an oven preheated to 180°C, fan oven 160°C, gas mark 4 for 8-10 minutes. Spread 1 tsp of tomato purée over one side of each pitta bread.

Sprinkle with the dried mixed herbs.

2. Arrange the cucumber and halved tomatoes on the pittas to resemble ‘eyes’, halved tomatoes for the ‘noses’, the sliced pepper to look like ‘eyebrows’ and ‘mouths’, and the grated cheese for ‘hair’ or ‘beards’. Place on the grill rack.

3. Grill for 4-5 minutes. Cool for a few moments, then serve.

You could use white pitta breads, although the wholemeal ones give you more fibre.

Ingredients 2 tsp vegetable oil 1 red pepper, deseeded and chopped 1 yellow pepper, deseeded and chopped 6 spring onions 8 eggs 4 tbsp 1% fat milk 1 pinch ground black pepper

Traffic light omelettes Method 1. Heat 1 tsp vegetable oil in a non-stick frying pan. Add the peppers and spring onions, and stir-fry for 3-4 minutes until soft. Tip them out of the pan into a bowl. Wipe out the pan with kitchen paper.

Preheat the grill.

You’ll find that a really good non-stick frying pan is very useful - and the omelettes won’t stick!

2. Beat the eggs and milk together. Heat a few drops of vegetable oil in the non-stick frying pan and pour in one quarter of the egg mixture. Let it flow over the surface and cook for 1-2 minutes to set the base.

3. Sprinkle one quarter of the pepper mixture evenly over the surface, then grill for 1-2 minutes until set. Slide onto a warm plate.

4. Repeat with the remaining mixture to make four omelettes. Serve, seasoned with black pepper.

Serve each omelette with a slice of wholemeal toast for a more filling breakfast.

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Ingredients

No pastry - mini mushroom quiches

1 tsp lower-fat spread to grease tin 1 tbsp vegetable oil 100g button mushrooms, cut into quarters 1 small onion, finely chopped 2 eggs, beaten 50ml semi-skimmed milk large pinch of ground black pepper large pinch of nutmeg 10g reduced-fat cheddar, finely grated

Method 1. Grease the bottom and sides of 4 holes of a muffin tray. Cut 4 circles of baking paper and place in the bottom of each hole.

2. Heat the oil in a small frying pan, add the onions and cook for a couple of minutes until softened, then add the mushrooms and cook for a further few minutes. Transfer to the muffin tray.

Experiment with different vegetables – using 160g of thawed frozen vegetables instead of the mushrooms and onion saves time as there’s no need to pre-cook them.

3. Mix the eggs with the milk, black pepper and nutmeg. Pour into the muffin tray and sprinkle on the cheese.

4. Bake in a preheated oven (180°C/160°C fan/gas mark 4) for 15 minutes until risen and brown.

5. Leave in the tin to cool for 10 minutes. Remove by running a knife around the edge of the tin and then serve with the green salad.

Try them hot with some grilled tomatoes and toast for a delicious weekend brunch. These are also a good packed lunch option – just add some crusty bread.

Iceberg or cos lettuce have lovely crisp leaves – perfect for this salad.

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Dinner Recipes Ingredients

Meatballs ‘n’ sauce

1 medium onion, finely chopped 2 garlic cloves, finely chopped 200g any type of mince (lean if possible) 1 tbsp olive or sunflower oil 1 tin chopped tomatoes (400g) 200g any type of dried pasta Swappable or optional 200g mushrooms, sliced 1 pepper 2 tsp dried mixed herbs 2 tbsp tomato puree

Method 1. Mix some of the chopped onion and garlic with the mince. Shape the mince into small balls about half the size of a golf ball.

Try using turkey mince as a lower-fat alternative to lamb.

2. Heat the oil in a non-stick frying pan and brown the meatballs on all sides. Remove and put on to a plate.

3. Add the remaining onion to the frying pan and cook for 2-3 minutes until soft. Add the remaining garlic and cook for another minute.

4. Add the tomatoes, tomato purée, herbs, mushrooms and peppers to the pan with 150ml water. Bring to the boil, then add the meatballs. Reduce the heat, cover with a lid and simmer for 30 minutes.

5. About 10 minutes before serving, put the pasta on to cook in plenty of boiling water. Serve with the meatballs and tomato sauce.

Serve with wholegrain brown rice as an alternative to pasta, but remember that it takes 25-30 minutes to cook.

Ingredients 800g salad potatoes, thickly sliced 50g pine nuts, chopped 1 tsp olive oil Swappable or optional 1 courgette, sliced 1 aubergine, sliced 1 red or yellow pepper (or both), deseeded and sliced 1 tbsp red pesto

Mediterranean potato bake Method 1. Preheat the oven to 200C/180C fan/gas mark 6.

2. Put the potatoes, chopped vegetables and pine nuts in a large roasting tin. Drizzle with the oil and toss to coat. Bake for 20 minutes, or until tender.

You can swap the fresh veg for 400g of frozen Mediterranean vegetables to speed up the prep.

3. Add the pesto, if using, and bake for another 5 minutes. Serve immediately.

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Ingredients 4 potatoes, scrubbed, each cut into 8 wedges 1 tbsp vegetable oil 75g dried white or wholemeal breadcrumbs 1 egg, beaten with 2 tbsp cold water 4 fillets skinless white fish, like haddock or cod 300g of mushy peas 1 pinch ground black pepper (optional)

Good old fish ‘n’ chips Method 1. Preheat the oven to 200°C/fan oven 180°C/gas mark 6. Lightly grease a baking sheet with a little vegetable oil.

2. Put the potato wedges into a roasting tin. Add the remaining vegetable oil and toss to coat. Season with black pepper. Transfer to the oven to bake for 35-40 minutes, turning them over after 20 minutes.

Not peeling the potatoes means you get more fibre in your diet - and they’re quicker to prepare.

3. Meanwhile, sprinkle the breadcrumbs onto a large plate. Season with a little pepper. Dip each fish fillet in the beaten egg, then coat in the breadcrumbs. Place on the baking sheet, then transfer to the oven when you turn the potatoes, so that it cooks for 15-20 minutes. To check that the fish is cooked, it should flake easily when tested with a fork.

Look out for dried breadcrumbs flavoured with lemon or spices to add extra flavour to the fish, or add some finely grated lemon zest or a pinch of paprika to plain dried breadcrumbs.

4. Heat the mushy peas in a saucepan and then serve with the fish and chips.

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Ingredients

Tasty veggie chilli Method

2 tsp vegetable oil 2 garlic cloves, crushed 1 red chilli, deseeded and finely chopped 300g vegetarian mince 1 tin red kidney beans, in water 1 tin chopped tomatoes (400g) 200g rice (easy cook long grain brown rice if possible) Swappable or optional 1 medium onion, chopped 1 carrot, finely chopped 2 peppers, deseeded and chopped 2 tsp tomato puree 100ml reduced-salt vegetable or chicken stock 1 pinch ground black pepper

1. Heat the vegetable oil in a large saucepan and add the onion. Fry gently for 2-3 minutes, then add the carrot, garlic, red chilli and peppers and fry for 2-3 more minutes, stirring often.

2. Add the frozen mince, beans, tomatoes, tomato puree and stock. Bring to the boil, then reduce the heat and simmer, partially covered, for 25-30 minutes. At the same time, put the rice on to cook in plenty of gently boiling water – it will take 25-30 minutes.

3. Season the chilli with pepper, then serve in warm bowls with the cooked, drained rice.

Ingredients

Cheats’ pizza calzone

4 soft flour tortillas (whole-wheat if possible) 4 tomatoes, chopped 80g hard cheese, grated (reduced fat if possible) 1 carrot, grated 2 celery sticks, chopped Swappable or optional 3 tsp dried Italian mixed herbs 1 pinch ground black pepper 1 red or yellow pepper (or both) 150g closed-cup mushrooms, sliced 4 handfuls mixed salad leaves

Method 1. Preheat the grill. Arrange the peppers and mushrooms on a baking sheet and grill them for 4-5 minutes, turning once. Add the tomatoes and herbs, then season with black pepper. Keep warm.

Add some torn-up basil leaves to the tomato mixture for extra flavour.

2. Put a tortilla into a dry frying pan and sprinkle a quarter of the cheese over the top. Cook over a medium heat for about 30-40 seconds until melted.

You could use white flour tortillas, though they won’t provide as much fibre as whole-wheat ones.

3. Add a quarter of the vegetable mixture to one side of the tortilla, then fold it in half, over the filling.

Cook for a few moments, then slide it onto a warm serving plate. Keep warm.

4. Repeat with the remaining tortillas. Serve with the salad leaves, grated carrot and celery.

For a snack, just make 2 and cut them in half to serve 4 people.

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Eating on a budget

Budgeting Remember: it is often a lot cheaper to cook meals from scratch yourself than buying ready-made or take away meals. For example: l A homemade cheese, tomato and ham sandwich using 2 slices of wholemeal bread costs 48p, but the same sandwich in a supermarket would cost £2.30, saving you £1.82.

l

You could make your own ‘meal deal; with the same type of sandwich, an apple and a drink of cold tap water for only 68p per person. A similar meal deal in a supermarket would cost £3.00. You would save £2.30 per person by making your own.

l Scrambled egg on toast costs only 22p per serving.

l

A homemade cottage pie made with minced beef and served with cooked mixed frozen vegetables costs 50p per serving. A supermarket own brand equivalent ready meal, served with cooked mixed frozen vegetables, costs £1.24 per serving. You would save 74p per person by making your own.

l

A hot baked potato served with a small tin of tuna fish costs 98p per serving. You can lower the cost even more if you replace the tuna fish with baked beans. That would cost only 26p per person.

There are many more meal ideas too, but the list gives you a few ideas.

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Other tips l Write a shopping list before you shop and don’t be tempted to buy foods you do not really need. ‘Buy one get one free’ deals are not a bargain if you do not need them in the first place! l Plan your meals for the week ahead so that your children get a good variety of foods. l Many foods will stay fresh for longer if stored correctly. Tinned and packet foods should have a ’best before’ date stamped on them. Some fresh fruit and vegetables such as; potatoes need to be stored in a cool dark place, whilst others like tomatoes and lettuce should be kept in the bottom of the fridge. They may have a ‘use by’ date on them which you should follow. A loaf of bread should stay fresh for 2 days, but even longer if you freeze it and then defrost only the number of slices you need each day.

For more information on how to store food and leftovers please visit the website: www.nhs.uk/live-well/eat-well/how-to-store-food-and-leftovers/

l Don’t waste anything. ‘Use by’ dates are the date by which foods should be eaten, but ‘best before’ dates are the date when foods are at their best. This does not mean they cannot be eaten after that date, just that they may not be as tasty. l Use any leftover meals the next day, making sure you store them in a fridge overnight. If reheating foods, make sure they are piping hot before serving. Do not reheat cooked food more than once. l If you have a freezer, it is good to know that many foods and meals can be frozen instead of throwing them out. This includes for example; fresh milk, cheese, cooked meals, raw and cooked meat and fish, many vegetables and fruits, bread.

Search online if you are not sure if the food can be frozen or not. l Try to freeze leftovers to use at another time if you have a freezer. Make sure you label and date the food being frozen, so you know what it is and how long it has been in the freezer. Many foods can be safely frozen for months. Thaw thoroughly before using. l Buy cheaper supermarket own label brands – the food often tastes the same as the more expensive brands. l Reduce the portion sizes served. A child’s stomach is about the size of their fist.

This is the size of portion that children should be eating. Do not be tempted to give them an adult size portion, but stick to a ‘Me Size’ meal instead. If it helps, try to serve children’s meals on a smaller size plate. l Try to limit the number of take away meals you have. They are often expensive, less nutritious and served in very big portions. l Try and involve your child(ren) in cooking. They are more likely to try something new if they helped to make it. Cooking is a great way of learning something new.

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Useful contacts Durham County Council General enquiries - 03000 26 0000 Housing advice - 03000 268 000 First Contact - report a concern about a child - 03000 267 979 Care connect (24-hour emergency contact service that providing alarm service) 03000 262 195 Welfare Rights service for questions about benefits - 03000 268 968 County Durham Together Community Hub - Support for Self Isolation In the event that you need to self-isolate as a result of testing positive for COVID-19 or have been identified as a close contact of someone who has tested positive for COVID-19, many of you will continue to get support from friends, relatives, local groups and services, all of which should remain your first point of contact. For other needs, you can find a list of local support groups and organisations at: www.durhamlocate.org.uk We want you to know that the help and support to self-isolate, available through County Durham Together Community Hub is also continuing. If you need support to access essential supplies, local activities, befriending services or help to seek support for money matters, housing, health or employment issues and you cannot access support by any other means or don’t know who to contact, you can call the hub on 03000 260 260 between 9am and 5pm Monday to Thursday and 9am to 4:30pm on Friday. Fill in our COVID-19 Help form at www.durham.gov.uk/covid19help or email communityhub@durham.gov.uk One Point Hub / Family Centres One Point Hubs can support children, young people and families, from early pregnancy up until the young person reaches the age of 19 years (or 25 years if the young person has a disability). They’re able to offer advice and practical help across all aspects of family life in pregnancy and as a new parent, getting a job and building your skills, relationships and staying healthy and safe. Don’t wait if you think there’s a problem - get in touch as soon as you can. The earlier you make contact, the better.

For advice, support and guidance call 03000 261 111 Durham County Council - Family Information Service www.countydurhamfamilies.info Growing Healthy County Durham For advice, support and guidance call 03000 263 538.

NHS Change for Life www.nhs.uk/change4life

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Acknowledgements Sunderland City Council and Newcastle City Council for sharing their resource and allowing materials to be adapted.

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